Day one of 2015 Fall…

Workout notes: easy 4 mile Cornstalk classic run followed by weights.
The run: for the second time in the past week, a younger woman passed me as I was running up the hill from lower Bradley Park to upper Bradley Park…only to stop at walk at the top. But this time, the woman was shamed back into running as I got near her at the top.

Also: I no longer go after runners I see in the distance as I probably can’t catch them anyway. I did see the two Bradley teams training (men’s and women’s); what they were doing and what I do ..well…we are all moving forward and that is where the resemblance ends. :-)

Then weights: I knew that my performance would be degraded just a bit:
rotator cuff
pull ups (5 sets of 10: went well)
incline: 10 x 135, 7 x 150 (tough), 4 x 150 (gave into it)
military: standing dumbbell: 7 x 45, 3 x 40, 10 x 40, then seated machine: 7 x 100 (each arm), 5 x 90 (played with seat position; I may have been “cheating”
pull down: two sets of 10 x 160 usual machine, 10 x 150 alternate machine
rows: 2 sets of 10 x 60 (each arm) dumbbell, 10 x 110 machine

There were more people in the gym than in the summer but this seems like a good order for Wednesday.

August 26, 2015 Posted by | running, weight training | Leave a comment

Just prior to the semester

The started morning swim and I missed it. I’ll have to make it Friday. Plan: 2 times per week until the marathon, then 3 times per week.

Weights only today:
rotator cuff
pull ups: 3 sets of 10
bench press: 135 x 10, 185 x 1, 200 x 1 (spotter), 185 x 1, 170 x 7 (tired, but got 200 for the first time since September 2013)
incline press: 135 x 10
military press: 2 sets 10 x 40 dumbbell standing, 10 x 100 each arm on the machine (200 total)
pull down: 2 sets of 10 x 160 usual machine, 10 x 150 alternate machine
rows: 2 sets of 10 x 60 dumbbell (single arm), 10 x 110 machine

Bodyweight: 184 gym, 187 at home.

yoga: usual; headstand was steadier. I am still not confident going up into it.

The students are trickling in.

August 24, 2015 Posted by | weight training | | Leave a comment

Doing a happy dance….

Ok, I’m signed up for a spandex chase tomorrow. Realistically, it won’t go that well; a pace of under 9 minutes per mile will be a victory of sorts. The good news is that you see the bigger female asses when you run slower.

But today’s weight workout: I had the best bench press set since September 2013…of course I ended up hurting my shoulder during that month so I had better be careful.

Body weight 189 upon waking up.

rotator cuff
pull ups: 4 sets of 10 then 1 more set of 10 after bench presses.
bench: 10 x 135, 4 x 185 (yay!) 3 x 185, 7 x 170 (strong)
military: 2 sets of 12 x 50 dumbbell, seated, supported, 10 x 40 standing
rows: 2 sets of 10 x 60 (each arm), 1 set of 10 x 110 machine
pull downs: 3 sets of 10 x 150 alternate machine

yoga (did some head stand and got it right)
walking: 3 miles (Bradley Park course…too pretty not to)

Of course, many more students are back today, and “no students = no job” so I am grateful. But ALL bring their little smart phones and work their thumbs on them between sets. I do love it when the gym is empty.

August 21, 2015 Posted by | walking, weight training | | Leave a comment

trouble with motivation

The semester is coming up…and I am having trouble getting motivated to do the mundane stuff that must be done prior to the start of classes.

I’ll work on syllabi and early notes this afternoon (after lunch)

I did have a lovely, untimed run in the park (4 miles) after weight lifting:

rotator cuff
pull ups: 4 sets of 10 prior to pressing, 1 set after
incline: 10 x 135, 7 x 150, 6 x 150
military/row/pull down superset:

military; 2 sets of 12 x 50 dumbbell, seated, supported, 10 x 40 standing
rows: 2 sets of 10 x 60 dumbbell (each arm), 10 x 110 (machine)
pull down: 2 sets of 10 x 160 shoulder friendly grip, 10 x 150 (alternate machine)

I practice headstand too.

Then the jog; Cornstalk classic course; some woman ran past me on the uphill then slowed to a very slow walk.

Baseball: last night’s game started 1 hour late due to rain; mostly empty stadium put there were people around me (lots of scouts)

Chiefs won 6-0; the pitcher struck out the first 4 batters and then worked himself out of a bases loaded situation.

Chiefs lead 1-0 (passed ball score) until the 8’th inning, where they got a second run and then a grand slam. Bad base running (attempt to steal home) cost them a bit. But it is hard to argue with a 6-0 win.

August 19, 2015 Posted by | running, weight training | , , | Leave a comment

Body types, meaningless awards, etc.

Today: weights only. Last week, which would have been an average training week a decade ago, left me feeling a bit dead.

rotator cuff
pull ups: 4 sets of 10 prior to the bench press, 1 after (strong)
bench press: 10 x 135, 3 x 185, 3 x 185, 7 x 170 (all strong; didn’t try for extra reps due to no spotter; I did have safety catches on the bench though)
incline press: 10 x 135
military (dumbbell), pull downs (usual machine), rows (dumbbell, single arm) super set: 3 sets of 10 each exercise
military: 45, 40, 50
rows: 60
pull down: 160

I did a little yoga, and I can still do a head stand..though it wasn’t as easy for me as it usually is when I practice it.

The gym was mostly empty save some large, well built guy using the pulleys. But then came one of the usual young woman, clad in her usual very tight spandex…and to my horror she went up to me to say “hi”. It turns out that she was the young woman who waved to me yesterday when I was out on the trail near the Riverplex. I thought that she was someone who had seen me at a race somewhere.

She told me that her 8 mile run tired her out so I don’t feel so bad about feeling a bit whipped after my training walk (which did go well…but it wasn’t easy).

I think that I’ll move away from the long stuff after this marathon (October, possibly 30 miler in November). The training is too draining, and it is killing what little speed that I have.

Body types I watched a couple of soccer players do a grueling workout (hard mile, hard 2 mile, 6 minute pace) and these well built guys were suffering. Then I saw a couple of our distance runners come running past at the same pace, making it look easy. Of course, these runners were very, very slender. Body type makes a huge difference!

And I think that it makes a bigger difference when one gets older; it is harder to use extra training to compensate for natural weaknesses.

And there is something interesting: if I compare myself to someone my own age: the difference between me and others my age is probably larger than it has ever been. On the other hand the difference between me and those my age who are actually good at sports has also gotten larger. It is as if the variation between people (with regards to sports performance) gets larger with age.

Participation awards I’ve always thought that participation awards were kind of silly (even for marathons) and I am glad to see a professional athlete agree. Yes, these are probably ok for t-ball, but there comes a time when they should be phased out. Not everyone agrees though.

August 17, 2015 Posted by | weight training | , | Leave a comment

Clinton and Sanders and political money…

Workout notes: weights then an easy, social 2.7 mile walk with Barbra (Cornstalk classic route with a shorter path to the start of the route)

weight: 189.

pull ups: 5 sets of 10 with rotator cuff recoveries.
bench: 10 x 135, 3 x 185, 3 x 185, 7 x 170
military: standing, dumbbell, 2 sets of 10 x 45, 12 x 40
rows: 2 sets of 10 x 60 (dumbbell, each arm), 10 x 110.
pull downs: 3 sets of 10 x 160

It seemed like more than that, but it wasn’t.

When one tries to compare money and the amount that Bernie Sanders spent compared to Hillary Clinton:

2006, Hillary Clinton won 3.008 million to 1.392 million margin; that is a race with about 4.4 million voters.
2012, Bernie Sanders won 208 thousand to 73 thousand; that is a race with about 281 thousand voters.

So, Clinton’s race was 15.66 times larger than Sanders’ race, and she won 14.4 times more votes than he did.

The point: of course she would spend a lot more and have to raise a lot more money.

This isn’t a put down of Sen. Sanders; I actually like the Senator. But when one wants to talk about political fundraising and spending, one should consider their respective positions and their states.

August 14, 2015 Posted by | hillary clinton, walking, weight training | , | Leave a comment

Pre-primary politics: bringing out the worst in me

Workout notes: weights and a 3 mile walk. I had thought about running, but I am still a bit fatigued from yesterday’s 18 mile (almost) training walk.

Weights: pull ups (4 sets of 10, then 1 more after incline presses): rotator cuff recoveries
incline presses: 10 x 135, 7 x 150, 7 x 150 (good)
military press, row and pull down superset:
military presses: (dumbbell) 2 sets of 12 x 50 seated, supported, 10 x 40 standing
rows: one arm dumbbell: 2 sets of 10 x 60 each arm, 10 x 110 machine
pull downs: 2 sets of 10 x 160 (usual), 10 x 150 alternate machine.

walk: pleasant outdoors 5K (to lower Bradley park); came up “behind” Barbara and swatted her butt. She deserved it.


Some of my “progressive” friends are touting Bernie Sanders. Reality: yes, he is drawing large, in person crowds of liberals; Obama too drew large crowds.
But he has nowhere near the money that Obama had at this time, and if he has the large number strategically placed fields offices in place (as Obama did at this time), I am unaware of it.
I think that there is no comparison as to the level of organization, and I don’t see him pulling together multiple constituencies (as a Democrat must do).

My guess: he’ll win a few states (New England area?) but, hey, even Rick Santorum won some states.

Then there is The Donald. Why am I fascinated with him?

I see him as a troll. No, he doesn’t draw large crowds, but unlike Sanders, he LEADS the race. Now that might well be a bogus reading of the polls; I consider it highly likely that his lead will evaporate as more and more Republicans “get voted off the island”, so to speak. It appears that Rick Perry and Rand Paul are about to depart soon.

Nevertheless, he calls idiots “idiots”; he has no patience with the droning mediocrities that feel entitled to a captive audience.

If I were financially situated so that I could provide for my daughter and for myself for the next decade without working, I’d vote for him. It would be fun to see him “burn it all down”, so to speak.
But alas, he’d burn me down with the rest, so….a reluctant “no thanks”. Besides, Trump will quit when it ceases to be fun.

What about the other Republicans? They’d be bad, but I have enough “in the bank” to survive a Bush caliber disaster for 8 years. So if the moronic “progressives” don’t want to vote for Hillary Clinton in the general election (if she wins), fine. Let them help a Republican win and destroy our society’s safety nets and get us into new wars. I am too old to serve in the military and I *probably* have enough financial cushion to survive 8 years of a Republican.

I swear; listening to these mediocre progressives flap their gums is almost enough to make me switch to the Republicans. And if I could quadruple my personal worth before the election, I would vote Republican just to troll their sorry asses. :-)

August 12, 2015 Posted by | 2016, politics, walking, weight training | , | Leave a comment

Welcome to Illinois…

Driving on I-74…right at exit 220 (Indiana/Illinois state line)

1. Road turns to crap (5-6 different lane closures from the state line to Peoria)

2. RIGHT AT THE STATE LINE: Illinois State Patrol car…waiting to give people tickets…right at the state line.

No, I didn’t get pulled over but talk about a “warm welcome”. Gads, my state really sucks!

I-74: it is a pretty cruddy highway. My understanding is that it was not originally meant to be part of the IH system but was incorporated into it. It frequently needs repair.

And when I got home..I found that I had left my checkbook at the Super 8 in Brownsburg. They have it, and so I mailed them money to send it back to me. Argh.

I took that minor frustration (and other little frustrations) out in the weight room and on mowing the jungle (aka yard).

Weights: pull ups (5 sets of 10: strong), rotator cuff
bench press: 10 x 135, 3 x 185, 3 x 185, 7 x 170
military press: 3 sets of 10 x 40 standing dumbbell
pull down: alternate machine: 3 sets of 10 x 150
rows: 3 sets of 10 x 110.

August 10, 2015 Posted by | travel, weight training | Leave a comment

CFMB take on the debate….

Workout notes: weights only, though the day is so pretty I had to suppress the urge to walk. I need fresher legs for tomorrow’s planned “harder, longer 4 hour” marathon training walk.

rotator cuff
pull ups: 3 sets of 10, then 2 sets of 10 after bench/incline.
bench: 10 x 135, 3 x 185, 3 x 185, 6 x 170 (left arm)
incline: 10 x 135
military: 3 sets of 10 x 40 dumbbell (standing)
pull downs: 3 sets of 10 x 160
rows: Hammer, 3 sets of 10 x 200



August 7, 2015 Posted by | politics, weight training | , | Leave a comment

Sort of sleepy

I stayed up late last night as I was jacked up about the Chiefs rallying from a 5-0 first inning deficit to win 8-6. The game featured back to back home runs and a close play at home plate. But it did run on a long time.

Today’s workout: weights and running:

weights: 4 sets of 10 pull ups (good), rotator cuff recoveries.
incline: 10 x 135, 6 x 150, 5 x 150 incline (weak)
10 pull ups
bench press: 10 x 70 dumbbells.

military press, pull down, row super set:
mp; 12 x 50 seated, supported (dumbbells), 2 sets of 10 x 40 standing
rows; 2 sets of 10 x 60 dumbbell (single arm, each arm), 10 x 110 machine
pull downs: 3 sets of 10 x 160.

Then 10:50 warm up mile (treadmill)
2 miles: 17:55 (middle lane) 9:03/8:51 (4:21 last 800)
11:40 mile treadmill.

This workout is a rough one for me as it followed a good 10 mile walk yesterday.

Sadly, celebrities get more attention than scientists. And this is one reason I prefer Hillary Clinton to Bernie Sanders: she is better on science issues.

August 5, 2015 Posted by | running, science, weight training | , | Leave a comment


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